Ingredients: For the Vegetables:
1 broccoli, cut into florets
1 cauliflower, cut into florets
1 carrot, sliced
1/2 cup beans
1/2 cup peas
3 bell peppers, diced
2 tablespoons butter
1 tablespoon olive oil
2 cloves garlic, minced
Salt and black pepper to taste
For the Cheese Sauce:
2 tablespoons butter
2 tablespoons flour
2 cups milk
2 tablespoons cheese (plus extra for topping)
Salt and black pepper to taste
For the Garlic Sauce:
1 tablespoon mayonnaise
2 tablespoons Greek yogurt or sour cream
1 clove garlic, minced
1 pickled cucumber, finely chopped
Chives, chopped
Directions:
Prepare the Vegetables:
Fill a large bowl with hot water and soak the broccoli and cauliflower florets for 10-15 minutes, then drain.
Slice the carrot and dice the bell peppers.
Make the Cheese Sauce:
In a saucepan, melt 2 tablespoons of butter over medium heat.
Add the flour and mix well to form a roux.
Gradually add the milk, stirring constantly until the mixture is smooth and all lumps are dissolved.
Add salt and black pepper to taste.
Stir in 2 tablespoons of cheese until melted and combined. Set aside.
Cook the Vegetables:
In a large pan, heat 1 tablespoon of butter and 1 tablespoon of olive oil over medium heat.
Add the minced garlic and sauté for 1 minute.
Add the sliced carrot and fry for 2 minutes.
Add the beans and peas, and mix well.
Add the drained broccoli and cauliflower florets and fry over medium heat for 3-4 minutes.
Add the diced bell peppers, 1 teaspoon of salt, and black pepper to taste. Fry for another 3-4 minutes until the vegetables are tender but still crisp.
Bake the Vegetables:
Preheat the oven to 180°C (350°F).
Transfer the cooked vegetables to a baking dish.
Pour the prepared cheese sauce over the vegetables and mix well.
Sprinkle extra cheese on top.
Bake in the preheated oven for 30 minutes until the top is golden and bubbly.
Prepare the Garlic Sauce:
In a small bowl, combine 1 tablespoon of mayonnaise, 2 tablespoons of Greek yogurt or sour cream, minced garlic, finely chopped pickled cucumber, and chopped chives. Mix well.
Serve:
Once the baked vegetable medley is done, remove it from the oven and let it cool slightly.
Serve warm with the garlic sauce on the side. Enjoy!
Serving Suggestions:
Serve as a main dish with a side of rice or quinoa.
Pair with a simple green salad for a complete meal.
Enjoy as a hearty side dish alongside grilled meats or fish.
Cooking Tips:
Ensure the milk is added gradually to the roux to avoid lumps in the cheese sauce.
For extra flavor, add your favorite herbs and spices to the vegetable mixture.
Nutritional Benefits:
Broccoli and Cauliflower: High in fiber, vitamins C and K, and antioxidants.
Carrots: Rich in beta-carotene, fiber, and vitamin A.
Greek Yogurt: A good source of protein and probiotics.
Dietary Information:
Vegetarian: Yes
Gluten-Free: No (use gluten-free flour for the cheese sauce if needed)
Dairy-Free: No (use dairy-free butter, cheese, and yogurt substitutes if needed)
Nutritional Facts (per serving):
Calories: 220
Protein: 8g
Fat: 14g
Carbohydrates: 16g
Fiber: 4g
Storage Tips:
Store: Allow the cooked vegetable medley to cool, then place any leftovers in an airtight container for 3-4 days.
Freeze: Freeze the leftovers for up to 3 months in a Ziplock bag.
Reheat: Reheat in the oven, air fryer, or a stovetop grill pan. Avoid using a microwave for best texture.
